How MMA Fighters Cut Weight
In MMA, fighters often need to shed pounds rapidly before weigh-ins to qualify for their weight class. This process, while effective, can be risky and requires careful planning and supervision. Here’s a comprehensive guide to how MMA fighters cut weight, inspired by common practices in the sport.
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Understanding Weight Cutting
Weight cutting involves reducing body weight quickly through dietary and hydration changes. The goal is to lose as much water weight as possible while maintaining muscle mass and energy levels. This method includes stages of dehydration and strict calorie control, usually implemented in the week leading up to the fight.
Why MMA Fighters Cut Weight?
MMA fighters cut weight to gain a competitive advantage in their respective weight classes. By shedding pounds before weigh-ins, fighters can compete in lower weight categories where they can potentially be larger, stronger, and more powerful than their opponents. This practice allows them to leverage their size and reach during the fight.
Additionally, fighters aim to optimize their physical performance by maximizing muscle mass and minimizing body fat within their weight class. Being larger and stronger than their opponents can provide an edge in grappling, striking, and overall physical presence in the cage.
Weight cutting also becomes a strategic necessity due to the structure of weight classes in MMA. Fighters often walk around significantly heavier than their fighting weight, so cutting weight allows them to fit into these predefined categories and avoid facing opponents who naturally weigh much more.
However, the risks involved necessitate careful management and consideration of long-term health and performance.
Step-by-Step Guide to Cutting Weight
Step 1: Reduce Carbohydrate Intake
Seven days before the weigh-in, fighters drastically cut their carbohydrate intake to around 50 grams per day. This reduction forces the body to use stored glycogen, which also releases water, and with that, allows the body to reduce weight.
High-carb foods such as bread, pasta, and certain fruits and vegetables are avoided at all costs. Instead, fighters focus on lean proteins and low-carb vegetables.
Step 2: Eliminate Salt
Sodium causes the body to retain water, which is a big no-no in weight cutting. By eliminating salt from their diet, fighters reduce water retention, helping to shed excess water weight and pounds. Foods high in salt, such as processed snacks and certain condiments, are strictly off-limits.
Step 3: Maintain High Protein and Fat Intake
While cutting carbs, fighters need to sustain their energy levels. A diet high in protein and healthy fats helps preserve muscle mass and provides sufficient energy. Common foods include lean meats, fish, eggs, and low-carb vegetables like spinach and kale.
Step 4: Hydrate Intensively
Initially, fighters drink large amounts of water — up to a gallon per day. This high water intake helps flush out sodium and tricks the body into a state of diuresis, preparing it to expel excess water more efficiently.
Step 5: Gradual Water Reduction
Starting five days before the weigh-in, fighters gradually reduce their water intake. This process begins with a slight reduction, moving from one gallon to half a gallon, and ultimately to minimal water consumption the day before the weigh-in. This sharp decrease helps eliminate water weight quickly.
Step 6: Sweat It Out
Two days before the weigh-in, fighters use saunas, steam rooms, or hot baths to induce sweating, further reducing water weight. The goal is to sweat out as much water as possible without excessive physical exertion, which could deplete energy reserves.
Step 7: Minimal Food and Water on Weigh-In Day
On the day of the weigh-in, fighters consume very little food and water. A small, nutrient-dense meal — like a few ounces of chicken and broccoli — provides minimal calories and prevents weight gain from undigested food or water retention.
Is Weight Cutting Dangerous?
Weight cutting in MMA can be extremely dangerous. Fighters often dehydrate themselves severely to meet a lower weight class, putting their health at risk. This rapid weight loss can cause kidney failure, heart problems, and electrolyte imbalances.
Fighters also lose muscle mass and strength, making them more susceptible to injuries and concussions during fights. The stress of weight cutting also impacts their mental health, leading to anxiety and depression.
In addition, rapid rehydration after the weigh-in does not fully restore their bodies, leaving them vulnerable in the ring. That’s why you can often see big weight cutters gassing out quickly in a fight or getting knocked out after receiving a shot they would “survive” in normal circumstances.
Some fighters have died from extreme weight cutting practices. MMA organizations have started implementing regulations and monitoring to mitigate these risks, but the pressure to compete in lower weight classes still drives dangerous practices.
Fighters, coaches, and officials must prioritize health over competitive advantage to ensure safety in the sport.
How Much Weight Do UFC Fighters Lose?
UFC fighters typically lose between 10 to 20 pounds on average during their weight cutting process. Initially, they reduce caloric intake and increase cardio workouts to shed body fat. In the UFC, for instance, there are examples where fighters cut over 30 pounds within a few days.
This aggressive approach allows them to weigh in at a lower class, gaining a perceived competitive advantage. However, after making weight, they rehydrate and replenish their bodies, sometimes gaining back 10–15 pounds within 24 hours.
UFC Biggest Weight Cutters
Several UFC fighters are known for their significant weight cuts, often dropping substantial pounds to compete in lower weight classes. Some of the biggest weight cutters include:
- Darren Till: Known for his massive cuts to compete in the welterweight division (170 lbs), Till reportedly walked around at over 200 lbs, making his weight cut particularly extreme.
- Khabib Nurmagomedov: Competing at lightweight (155 lbs), Khabib cut a significant amount of weight, often starting his camp well above 170 lbs. His weight cuts were notorious for their difficulty and intensity.
- Paulo Costa: Fighting in the middleweight division (185 lbs), Costa is known to walk around at over 210 lbs. His large frame and muscular build make his weight cuts particularly demanding.
- Conor McGregor: When McGregor fought in the featherweight division (145 lbs), he made headlines for his drastic weight cuts, often appearing gaunt and drained at weigh-ins. His walk-around weight was typically around 170 lbs.
- Anthony Johnson: “Rumble” Johnson competed in various weight classes, including welterweight (170 lbs) and light heavyweight (205 lbs). His cuts to welterweight were particularly extreme, as he walked around at over 220 lbs.
These fighters push their bodies to the limit to gain a competitive edge in their respective divisions, showcasing the extreme nature of weight cutting in MMA.
Final Thoughts on Weight Cutting
Weight cutting is a rigorous process requiring careful planning and execution. While effective, it poses significant health risks, including dehydration and nutrient deficiencies.
Fighters should always work with experienced nutritionists and coaches to ensure they cut weight safely and effectively. It’s crucial to balance the immediate goal of making weight with long-term health and performance.
In summary, cutting weight for MMA involves a combination of dietary restrictions, strategic hydration, and controlled dehydration. By following these steps under professional guidance, fighters can achieve their target weight while minimizing health risks. Always prioritize safety and seek expert advice when attempting to cut weight for a fight.
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